Swimming Back Stroke Guide

A swimming regimen is a great way to get into shape, but if you find only swimming one stroke gets boring after a while, use this swimming backstroke guide to add another stroke to your repertoire. Once you know how to float on your back, swimming the backstroke is fairly easy to learn as you only have to worry about propelling yourself forward. Like all swimming strokes, the backstroke uses a combination of hand and feet movement to push you further along in the water. In order to maximize your propulsion during the backstroke, you need to keep your hands and feet in specific positions throughout the stroke.

  1. Get used to swimming on your back. This may feel a little strange at first, but it will get easier with time. You will have to kick your legs to keep yourself horizontal, which will lead you right into the next step of the backstroke guide.
  2. Point your toes. Bring your right leg down slightly, about a 30 degree angle from the water surface. Bend your knee and kick your right leg up to the surface of the water. While you are bringing your right leg up, start bringing your left leg down. Repeat this motion to propel yourself forward.
  3. Place one hand in the water in front of you. Position your palm so that is is pointing away from you. Pull this arm under the water and make a semi-circle motion as you bring your hand to your side. Bend your elbow slightly when you do this and rotate your palm when it reaches your side. Bring this arm out of the water and move it above your head, where it will enter the water and start the stroke again. Alternate between your left and right arm so that one is always in the water propelling you forward, and one is always above the water, getting ready to start a stroke.
  4. Rotate your body from side to side as your swim. You will get more power out of each stroke if you rotate your hips while you move your arms. Turn your body toward the hand that is in the water and then rotate it the other way when the opposing hand enters the water.
  5. Breath in through your mouth and out through your nose. This will help you clear out any water that may inadvertently get into your nose while you are swimming.
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